Workout of the day
The first of many, end of the week, 2023 Friday feelings! Enjoy it, but only once you have given yourself a serious thrashing!
It’s all in the aid of goodness!
CrossFit Cardiff WoD
Complete as many rounds and reps possible within 20 minutes of:
20 box step overs (24/20”)
10 Alternating devil press (50/35lb dumbbell)
200m Run
A high volume of bar muscle ups and heavy (relatively) deadlifts, and all of it following a few slack weeks at Xmas, I can only imagine you are sore. That’s ok, just chill and get back into things slowly.
The 2023 goals don’t have to be ticked off in January! You see what old age does to you, makes you soft! 😉
CrossFit Cardiff WoD
Within 10 minutes, set a 1 rep max strict press
Within 10 minutes set a 3 rep max push press
Within 10 minutes set a 5 rep max push jerk
Specialty
A: 5 sets of 3 box jumps for max height
B: 5 sets of:
1 Clean and jerk
Rest 20s
1 Clean and jerk
We have absolutely hit the ground running and are well on our way to completing the first week of the years thrashing! Meaning that with each week complete… the summer is coming! We will all be sweltering before you know it! Cannot wait!
CrossFit Cardiff WoD
3 Rounds for time of:
21 Calorie echo bike
15 Bar muscle ups
9 Deadlifts (120/90kg)
Everything is back to normal you lovely folk, hours are as they once were and the 2022 goals board has been wiped clean, get the 2023 suckers up there!
Mine will be NOT to accept any shots at the Xmas do. I have close to a full year to practice my “thanks but f**k right off line!”
CrossFit Cardiff WoD
4 rounds of, within 3 minutes complete:
20/17 Calorie row
8 Burpees over the rower
Max wall balls (20/14lbs)
Each time you break perform 4 burpees
Rest 3 minutes between rounds
Your score is your lowest set of wall balls
Specialty
A: Ring muscle up progressions
B: 3 Sets of:
3 Ring muscle up negatives
40s Ring support
With the silly season very near to it’s end for another year, I am expecting you all to descend on the gym with a ferocious attitude; busting to get your teeth stuck into some serious assault bike calories.
Come at it!
Here’s to hoping you had an awesome Christmas and a better New Year. See you at the box!
CrossFit Cardiff WoD
For time:
20 - 16 - 12 - 8 - 4
10 - 8 - 6 - 4 - 2
Toes to bar
Squat snatch
Barbell load
40 - 50 - 60 - 70 - 80kg
30 - 35 - 40 - 45 - 50kg
The penultimate chance of the year to come down to the box and smash the living hell out of yourself. This one is going to bite too! Perfect chance, with tomorrow, to give yourself a case of DOMs big enough for you to not give two shits about the gym being closed on New Years Day! 😉
Have a good one team, Happy New Year!
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 25 minutes of:
Run 400m
30 Box jumps (24/20”)
30 Wall balls (20/14lbs)
Split reps as required, partners run together.
A hero WoD with a difference. This is cool and surprisingly difficult. Can anyone go the full 6 minutes in one go? If you can then there’s no chance some mug will be able to prize that beer out of your ninja like death grip!
CrossFit Cardiff WoD
Coffland
Hang from a pull up bar for 6 minutes
Each time you drop from the bar, perform:
800m Run
30 Press ups
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
Well don’t you all look good in your new gear! Those cobwebs are almost blown out, almost. By the end of this week they will be, no stress.
Go as hard as you can on this “sprint” and the rest will disappear…
CrossFit Cardiff WoD
3 Rounds for time:
300m Row
6 Hang power snatch
12 Overhead squats
72 Double unders
Barbell 40/30kg
I’d like to extend a personal thank you to square space (our website provider) for letting me know what day it is! How cool is that though, mulling about with zero care in the world, not knowing if it’s Sunday or Friday. Does not happen often!
I hope you legends are all full to the eyebrows with turkey and trimmings. But, are ready to get back to the box for a decent thrashing tomorrow. Get after it.
Remember, the class timings are as follows…
WoD: 10:00 - 11:00
Open gym: 11:00 - 12:30
ALL WEEK
CrossFit Cardiff WoD
5 Rounds, each for time:
21 - 18 - 15 - 12 - 9
Calories assault bike
Power cleans (50/35kg)
Burpees over the bar
*each rounds starts every 6 minutes
Gratefully stolen from CrossFit 179
Nadolig Llawen you wonderful bunch of fitness loving legends! I hope your hang overs have gone! If not, never fear, our Xmas tradition will kick them into touch for you…
11am at the box, no warm up, no coaching, and hopefully mince pies afterwards…
CrossFit Cardiff Xmas Day WoD
For time:
150 Burpees
If you are man/woman enough, video your burpees and tag @CrossFit.Cardiff on Instagram…
There is only really need to have one day off… boxing day! Otherwise you are more than able to come in and firmly thrash yourself for the sheer amount of Cadburys heroes you have consumed.
Even on Christmas Day itself, whether you are off your rocker on bucksfizz (get a taxi) the gym will be open for our traditional lonely hearts burpee thrashing. The only time that burpees ever give you DOMs.
If not, and this is the last time that I see you legends, I hope you have an awesome Christmas and an even better new year. It has been a pleasure and I can’t wait to do it all again in 2023.
CrossFit Cardiff WoD
For Time:
Run 600m
30 Kettlebell swings (32/24kg)
Run 400m
20 Kettlebell swings (32/24kg)
Run 200m
10 Kettlebell swings (32/24kg)
We are nearly there! The big day is almost upon us and the big man will soon be getting himself ready to eat a lot of shit and drink even more. Just don’t do it yet!!
It must be getting close to Xmas, Mikey B was talking about xmas shopping earlier!
CrossFit Cardiff WoD
‘Open workout 12.3’
Complete as many rounds and reps as possible within 18 minutes of:
15 Box jumps (24/20”)
12 Push press (50/35kg)
9 Toes to bar
Specialty
For max load:
1 Power clean
1 Squat clean
These are touch and go reps
It is officially the shortest day of the year and you know what that means hey… the summer is coming! Before you know it you lovely lot will be sweating like Marine’s in spelling tests and whinging about the heat rather than the cold! I cannot wait!
Until then though, you can freeze your knackers off for a little while longer!
CrossFit Cardiff WoD
Every 4 minutes for 5 rounds:
300m Row
There is absolutely zero reason to hold anything back in this workout. It is a all out SPRINT. Don’t be shy!
Just as a reminder you legends, below are the Box Xmas opening hours over the silly season…
CrossFit Cardiff Festive Opening Hours
Xmas Eve - 10:00 - 12:00 Open Gym
Xmas Day - 11:00 - Until the last burpee is done
Boxing Day - CLOSED
27th - 31st
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
New Years Day - CLOSED
January 2nd Bank Holiday:
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
January 3rd: Regular hours
Continue on at least one last hard week of training prior to the full commitment to the silly season, come on!
CrossFit Cardiff WoD
4 Rounds of:
5 Front rack walking lunge
10 Front Squats
5 Front rack walking lunge
These are straight sets, high load throughout.
Specialty
Handstand walk practice
Find a 3 rep max weighted chin up
Then:
3 - 3 - 3
Chin ups
@90%
Don’t Sunday’s and Sunday evenings feel so much better when you don’t have raging hang overs?! I’m guessing Monday mornings are going to too! Almost looking forward to it.
Now unfortunately for you guys, I promise my eyebrows on there being no fitness surprises this week. Rubbish news I know!
We are going to kind the week off with something pretty nasty though!
CrossFit Cardiff WoD
5 Rounds for time:
21/18 Assault bike calories
15 Overhead squat (40/30kg)
9 Burpee over the bar
GOOD LUCK and Happy Monday!
Happy Friday you lovely lot! I seriously hope that for your sakes, this weekend will be as dry as a bone!
Get down and get some good training in, build up your tolerance for the up and coming carnage of Xmas!
Enjoy!
CrossFit Cardiff Partner WoD
For time:
21 - 15 - 9
Back squat (70/50kg)
Calorie row
These are you go, I go rounds.
The silly season is in full swing and the countdown for the men among you to make a start to your Xmas shopping. Only another 9 days before you need to think about what to get everyone!
Every year I say I won’t be flying about Cardiff City Centre in a blind panic after Xmas Eve open gym finished, but… it’s never going to happen.
If any of you lads/lasses are in the same boat we can meet up, drink beer and delay the pain even further! 😉
Until then, just chill out as the inevitable stress is for sure coming your way!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
5 Bar muscle ups
50 Double unders
5 Handstand push ups
Specialty
Power clean
Squat clean
1 - 1 - 1 - 1
Back squat
8 - 8 - 8
Straight sets
Okay, okay I think i’m okay. It took a fair while due to you generous souls buying me sooooooo many shots! You must have remembered how much I said I loved them! So from the depths of my 2-day hang over… thank you!
Next year I will pass the mantle onto Nicole.
The night was an over-all success. However there were a few glitches, all of which were unknown to me prior to arriving. Still, we live and learn and will endeavour to find another and much better location for next year. One who I will make promise not to screw us over and make double bubble!
Back to the weeks mayhem. Enjoy!
CrossFit Cardiff WoD
Within 20 minutes climb the ladder of:
2 - 4 - 6 - 8 - 10 etc
2 - 4 - 6 - 8 - 10 etc
Ground to overhead (60/40kg)
GHD sit up
Run 200m between sets
If there is any alcohol left in your systems, that should sweat it out!
Still, I am no where near ok but can sort of function.
I wild better tomorrow. Now however, I somehow have to go and work!
CrossFit Cardiff WoD
For max load
4 - 16, 4 - 12, 4 - 8
Deadlift
Back rack walking lunge
These are super sets
Specialty
Accumulate 25 bar muscle ups
2 Sets
10 Elevated ring rows
8 Ring dips
3 Sets
30s Ring support hold
20s Bottom ring dip hold
12 V-ups
It’s extremely hard to type from this glass cage of emotion. And therefore, that’s all you’re getting! Thanks for the shots f**kers! 😉
CrossFit Cardiff WoD
Air Force WoD
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat
Barbell loaded at (40/30kg)
Perform 4 burpees on the minute, every minute. Including the first.
